Breakfalling: Forwards Jitsu Rolls

Many of the breakfalls learnt in jiu jitsu involve rolling out of a fall rather than just landing. This helps use up a lot of the energy that would otherwise be channelled into the body from the impact. A forwards roll is a primary example of this type of breakfall.

This page is broken down into several sections covering the forwards jitsu rolling breakfall as follows:

Why learn forwards rolls?

Forwards rolls are probably one of the least used breakfalls in jiu jitsu. They are particularly of use for falling from 'front-sacrifice' techniques (mae sutemi waza). Sometimes it is also possible when launched forwards or stumbling forwards to execute such a fall. So whilst they have their uses it then begs the question why is it usually the first break fall taught to novice students?

Most students have at least covered some basic gymnastics at school, and the one techniques everyone has come across is a gymnastic forwards roll. This familiarity should give a good basis to work from to introduce a student to breakfalling. Also as the components are added into the breakfall (the stances, the break, etc.), the student becomes more aware of their body and how it needs to move - making it easier to cover the 'scarier' backwards roll (you can't see where you are going), and the probably unfamiliar and strange sideways roll.

Orthodox Forwards Jitsu Rolls

When learning a forwards jitsu roll, a student will typically start off learning a kneeling version of the roll first of all. This allows the student to get a feel for the roll and to learn to perfect the form before moving up to falling from a greater height - that of standing ... although the difference is actually only very slight as you will find out below.

Kneeling

The Starting Position
A standard kneeling position is adopted for the beginning of all kneeling breakfalls. The example shown here is a right-sided posture (used for right-sided kneeling breakfalls). The jitsuka is sat in an upright posture with his right knee up straight and his left leg out straight behind him.

The right and left hands make 'L-shapes' with the index finger and thumb (the remaining fingers curling in). The right hand is placed palm facing away with the 'L' resting on the horizontal part of the right leg just above the right knee. The left hand is placed with the 'L resting on the left hip and the palm facing down.

The jitsuka maintains an upright proud posture whilst they wait to begin the roll. He should look straight ahead, but attempt to maintain an awareness of his or her surroundings. Ideally the jitsuka should feel comfortable with this position and try to eminate a calm confident air - read this as a slightly smug look.

It is also worth noting that the left foot is down flat (not obvious from the photograph) with the top of the instep laid out on the mat.

The position described is shown in the picture above as it would be seen side on, and the picture to the left as it would be seen from the front.

The Ready Position
The next position is to assume a smooth circular shape - the form in which the roll is accomplished. The jitsuka keeps his head up, but bends forwards placing his right and left hands onto the mat.
The right hand forms a blade with fingers tight together. Should the fingers be spread he risks them bending when rolling and hence injury. The hand is placed so that the little finger is touching the mat at a point roughly parallel to the point at which the toes attach to the right foot. From the front the hand can be seen to be in line with the body's centre line.
Ready position - side view

When demonstrating kneeling ukemi kata, this is the start position for the fall once it has been named.

Ready position - front view The left hand goes down parallel to the right, but on finger tips. This provides a more stable position for the jitsuka. Finger tips are used rather than placing the hand flat as to roll forward with hand flat, its necessary to lift the hand up first or else risk injury through the pressure put on it as the roll begins.
The right arm is formed into as smooth an arc as possible with the elbow pointing ahead of the jitsuka. The arm should be as relaxed as possible, yet still have enough tension to maintain its shape when rolled upon. It is simply a case of practice to get this correct. The arm is essentially in an inverted te-gatana position - this is aikido's unbendable arm (sword arm/hand).
Finally the left foot is raised from the mat and the toes bent down to touch the surface. This will then allow a push off when the forwards roll really begins.

The Roll
Before beginning the roll the jitsuka tucks his head down to avoid hitting it as he rolls. The head should be turned a little to the left to allow the jitsuka to look under his left arm (pit) - this will ensure the head remains out of harms way and twists the torso into the position to follow the line of the roll on the body (see below).
The jitsuka then pushes off with the back foot into the roll. The aim is to roll along the arm without the arm bending. Realistically there will be some give in the arm, but importantly it should not bend or else the jitsuka will strike the elbow or shoulder onto the mat as they roll - which can of course be a tad painful.
Rolling forwards

The remainder of the roll should have the jitsuka rolling from their right shoulder across their back to the left hip. This means that the spine makes minimal contact - for those of notable musculature the back muscles on either side of the spine can effectively keep the spine in a protective channel so that it may never touch the mat.

A common problem is to end up rolling down the spine. Counteracting this can be achieved by twisting the torso further when rolling to lead more with the right shoulder.

As the back foot leaves the ground it should be tucked up underneath the right thigh. This will stop it acting as a break later in the roll. As the right foot is coming over to touch the mat once more the jitsuka's left arm is swinging over and slaps the mat. As always the hand is cupped so that only the outer edge makes contact - thus providing a cushion of air as well as the resounding 'bang' all jitsuka come to know and love. This is the breaking of the fall, and simply allows the jitsuka to take control of their movement by slowing a fast roll to a more controlled pace and it also allows the jitsuka to push himself up off the mat.

The Finish
With the roll now under control, the jitsuka rises into a kneeling position with the right arm still curved, the left hand rising off the mat and the left leg tucked underneath the right thigh/buttock. From this position, the jitsuka should attempt to straighten himself up into the kneeling position described at the start - placing hands appropriately, twisting out the back foot, and straightenting his back.

The jitsuka should be in the same position as they were at the start of the roll.

Standing

The First Step
The difference between a standing and a kneeling forwards roll is simply that for standing neither knee is touching the floor. With experience a jitsuka can confidently dive into a roll, but the essential roll is all to do with ensuring that the correct parts of the body are in contact with the ground at the correct time.

The first step is just that. The jitsuka should step out with the leg of the same side that they wish to perform the roll. In the photograph, the jitsuka is about to begin a right-sided roll. At the same time, the leading (in this case right) arm should also begin forming into the correct rolling position - an inverted te-gatana.

Step out on the right for a right-sided roll

Position the arm before the roll As the jitsuka steps and forms the arm position he should arch his body into the correct rolling position. The leading arm should touch down with the tip of the little finger on the ground. This is a bit further forward than for a kneeling forwards roll since the position of the body means that the roll needs to be that much bigger.
The actual rolling movement is very much the same as that of a kneeling roll from this point onwards. The jitsuka should push off from the back leg and roll forwards along the firmly curve leading arm. The roll continues from the leading arm's shoulder across to the opposite hip and back up into an almost kneeling upright position.

Rolling along... About to rise

From this position, the jitsuka uses the momentum of the fall and the push of the break to rise up off the mat into a standing position. From there the back leg sweeps around behind until the jitsuka is facing the direction he rolled from. This allows the jitsuka to quickly turn and face whatever was behind him - and presumably the reason he had to roll forward. More than this, the turn and a sink onto the back leg when the final position is reached helps to take all of the excess energy out of the roll. This can often be a problem when executing forced aikido rolls as the excess enrgy must be 'forcefully' dispersed through the roll (which does not always include a break) and dissipated directly through the legs at the end of the roll.

Rising to a standing position Back leg sweeps around In stance facing the start position

Unorthodox Jitsu Rolls

The difference between an orthodow and an unorthodox jitsu roll is quite simple. A left-sided orthodox jitsu roll would begin with left foot forward and roll along the left arm. A left-sided unorthodox jitsu roll would begin with the right foot forward and roll along the left arm.

The key to a successful unorthodox roll is making the roll big enough to give you time to unwind your body. When the roll begins, the body is twisted in opposite directions about the waist. As the feet leave the ground the jitsuka should allow (or force) his body to unwind and tuck into the position for an orthodox jitsu roll. The bigger the roll, the more time the jitsuka will have to get into the correct position before his feet reach the ground.

Once the feet are in the correct position, its just the same as an orthodox jitsu roll.

One point to note for consecutive rolls is that unlike an orthodox roll, to alternate sides a step needs to be taken between each roll. If the step is not taken, each roll will effectively be on the same side.

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